About
Education
Support
Login

Latissimus Dorsi Active Stretch

Latissimus Dorsi Active Stretch is an easy-to-perform exercise designed to stretch and increase flexibility in the lower back and latissimus dorsi muscles. It is an ideal exercise for people who have difficulty completing full range of motion in the upper body. The exercise encourages the use of dynamic stretching motions to gradually expand range of motion and improve muscle strength. It is beneficial for those who are looking to increase mobility, reduce tension and help prevent injury, as well as improve overall

Transcript

00:00:0300:00:06
This is Brent, President of B2C Fitness, and we're talking
00:00:0300:00:06
about a progression from static
00:00:0600:00:10
stretching techniques, which is our active stretching techniques. We're going to use
00:00:1000:00:15
our antagonists to pull our agonists through their full range of motion using
00:00:1500:00:19
something called reciprocal inhibition to increase neuromuscular control, and
00:00:1900:00:24
end range strength. The technique we're going to talk about in this video is an active
00:00:2400:00:31
lat stretch. I'm going to have Vinnie Laspina come out and help me demonstrate. Now, this technique,
00:00:3100:00:36
like many after stretching techniques, uses the same form as a static stretch. The
00:00:3600:00:40
static stretch for lats that we like to use here is the child's pose. The child's pose is a
00:00:4000:00:45
wonderful thing, stretching the lats from both it's proximal attachment and its
00:00:4500:00:51
distal attachment. At the proximal attachment the lats do an anterior pelvic
00:00:5100:00:55
tilt, or spinal extension, so we're going to posteriorly pelvic tilt, and if he
00:00:5500:00:59
sits back on his heels that happens pretty automatically, and he's going to
00:00:5900:01:04
reach out to stretch that distal end. All he has do is reach out, put his hands
00:01:0400:01:09
in prayer position so that it's humorous is externally rotated, and there we go,
00:01:0900:01:14
we have stretched both ends. To turn this into an active stretch all we have to do is
00:01:1400:01:21
use the foam roll, place it under his arms, and now it's going to go into Child's Pose, but
00:01:2100:01:25
this time the antagonist of his lats being his shoulders, I'm going to actually ask him
00:01:2500:01:30
to kind of reach out, almost like he's doing a shoulder press, hold for 2, and then
00:01:3000:01:36
relax. Now, with all of our active stretches we use the same protocol. We stay in position,
00:01:3600:01:43
use 8 to 15 reps, with 2 to 5 second holds, or until we feel a little increase in extensibility.

Related Videos

Latissimus Dorsi Active Stretch - video thumbnail

Latissimus Dorsi Active Stretch

Teres Major and Latissimus Dorsi SA Static Release - video thumbnail

Teres Major and Latissimus Dorsi SA Static Release

Latissimus Dorsi, Rhomboids, Teres Major and Posterior Deltoid Vibration Release - video thumbnail

Latissimus Dorsi, Rhomboids, Teres Major and Posterior Deltoid Vibration Release

Manual Latissimus Dorsi and Shoulder Internal Rotator Stretch - video thumbnail

Manual Latissimus Dorsi and Shoulder Internal Rotator Stretch

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose - video thumbnail

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose

Pectoralis Major and Minor SA Static Stretch - video thumbnail

Pectoralis Major and Minor SA Static Stretch

Upper Trapezius SA Static Stretch - video thumbnail

Upper Trapezius SA Static Stretch

Posterior Shoulder Stretch Modifications (Sleeper Stretch on Wall) - video thumbnail

Posterior Shoulder Stretch Modifications (Sleeper Stretch on Wall)

Adductor Self-administered Static Stretch - video thumbnail

Adductor Self-administered Static Stretch

Sacroiliac Joint Chicago Technique - video thumbnail

Sacroiliac Joint Chicago Technique

Thoracic Pistol Manipulation - video thumbnail

Thoracic Pistol Manipulation

Shotgun (Pubic Symphysis) Manipulation - video thumbnail

Shotgun (Pubic Symphysis) Manipulation

Lumbar Spine Joint Manipulation (High Velocity Thrust) - video thumbnail

Lumbar Spine Joint Manipulation (High Velocity Thrust)

Quadruped Crawl Sled Pull - video thumbnail

Quadruped Crawl Sled Pull

Combined Deep Cervical Flexor and External Rotator Activation - video thumbnail

Combined Deep Cervical Flexor and External Rotator Activation

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions - video thumbnail

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Thoracic Spine Manipulation - video thumbnail

Thoracic Spine Manipulation

Certifications, Courses & More

Become a Member